[nullkru]

nullkru on September 4, 2019 at 11:03 pm · in reply to: AeT Re-Test – Surprising result, or do i don’t get it? #27880

@rachelp, i will definitely retest it. After my injury when the docs allowed me to do intervals i almost did all my “endurance” work with higher intensity training. this is why i believe i developed serious ADS. After reading about in the book.

now im curious how easy is to easy for a let’s say 90-120′ minute runs. sure some of them are recovery style runs. but if im feeling fresh should i run close to 150, or are 10+ beats under it still beneficial. to push my AeT. For real long runs 3-4h+ i think Z1-AeT is fine.

greetings — mirko

[nullkru]

nullkru on September 4, 2019 at 2:03 am · in reply to: AeT Re-Test – Surprising result, or do i don’t get it? #27831

Wow thanks again Scott,

your right my AnT HR is about 170 bpm. I recalculated TSS and set my upper Z2 to 151 bpm. I will
set an alarm on my watch at 145 bpm from now on. Or is this to low to get a adequate training stimulus (as mentioned in the book)?

–mirko

[nullkru]

nullkru on September 3, 2019 at 10:40 am · in reply to: AeT Re-Test – Surprising result, or do i don’t get it? #27803

Thanks Scott!
So i will set the top of Z2 to 150 bpm for the next few weeks on my watch. Then i will retest it again with a faster pace.
One followup question even if the top of my Z2 now is 150bpm. Do i improve my AeT by running 5-10 beats under it. Because of the ADS, or should i aim to run closer to those 150bpm?

Should i also update these settings in TrainingPeaks and recalculate the TSS?

So much questions. I think i need to buy more stuff in your shop or spend you some coffees/beers if i ever see you in person :)!

thanks again and have a nice evening — mirko

[nullkru]

nullkru on August 26, 2019 at 5:12 am · in reply to: DIY AnT Test – now setting Zones #27378

Hei Scott, thank you very much!

[nullkru]

nullkru on August 24, 2019 at 3:07 am · in reply to: Short on time/minimal Strength training #27289

Thanks Terry!

1: the leg press is actually single leg work. But will implement stepups too, or alternatively!

2: i own a weight vest. So at home it’s not an issue. Initial question refers to situations when i don’t have access to equipment. It would really interesst me if this works to. Would be great to have an answer for this :)!

Anyway appreciate your time! — mirko

[nullkru]

nullkru on August 22, 2019 at 6:24 am · in reply to: Short on time/minimal Strength training #27178

Hi TerryLui,

thanks for your answer. I will implement them. The leg press comes from my PT/doctors (they want me to but on some mass around my glutes/hips), i did reha. exercices in the past few months.

for your second answer: would it work too if i e.g make an incline pushup so slow that i don’t can go over those 4-6 reps? Or do i trigger another stimulus with this TUT technique?

Thanks and have a nice day — mirko

[nullkru]

nullkru on August 22, 2019 at 6:07 am · in reply to: AeT Testing Outdoors. Need a little Help #27176

Sorry i have two followup questions:

1. How bad is it if my HR jumps over my AeT for several seconds <15-20″. Do i destroy the session, with such short spikes?

2. i like todo a weekly “harder” workout. Maybe 20-40 minutes cumulative hard effort. Which is 5% or less of my weekly volume. According to my AnT test my current AnT is 171bpm. https://uphillathlete.com/forums/topic/diy-ant-test-now-setting-zones/ . In this case more than the 10% rule. Is this ok, or should i just skip them for the next months?

Thanks a second time — mirko

[nullkru]

nullkru on August 21, 2019 at 11:19 pm · in reply to: AeT Testing Outdoors. Need a little Help #27147

Thanks Scott, so far. Let’s wait for the Scott J. Otherwise i will do the test again indoors, or along the lake in a loop which i can run several times.

have a great day — mirko

[nullkru]

nullkru on August 20, 2019 at 10:43 pm · in reply to: DIY AnT Test – now setting Zones #27079

Thank Scott,

now i think i got it. Reread the chapter in the TFTUA about the spread between Ant/Aet. So i then have to improve my AeT. Which is done by running unter my AeT. Then retest AeT Regularly. But when do i know exactly how this improved? Muss miss this point (or don’t get it exactly because of my english knowledge).
Example:
Let’s say i retest my AeT next month. I sustain an easy effort at 147 bpm for 1h with a Pa:Hr ratio of <5%. Then i would set upper Z2 to 147bpm?

This retesting goes till the 10% rule getting closer, then adding intensity?

So thankful for all your knowledge and the time you put in to this forum/site!
Greetings — mirko

[nullkru]

nullkru on August 18, 2019 at 10:24 pm · in reply to: Short on time/minimal Strength training #26934

Hello again,

sorry my post was a bit unclear. I’m a mountain/ultra runner based in switzerland. I had several stress fractures in my hip early this year.
Right now i’m running about 4 times a week (the last 3 weeks between 6-10h). Before the injury (15-20h). Because i still not got the permit (PT) to run more i supplement with road cycling (avg. 8-11h). With at least one interval session on the bike.
My goal is to get my body ready again for the long trail/mountain stuff. The injury is not an issue anymore.
Currently my gym works looks like this. Switching the bw only exercises
I try to do this at least 2x a week (alternating leg press/deadlifts):
– Leg Press 4×8 @110Kg
– Deadlift 5×5 @50Kg
– Pull Ups 4×7-9
– Dips 4×9-10
– Push Ups, Pikes, Rows, Bridges, Squats, etc. (in the 3-4×8-12 Rep Range)
– balance, core
i hope it’s a bit clearer now.
Thanks in advance and have a nice day — mirko

[nullkru]

nullkru on August 13, 2019 at 6:36 am · in reply to: AeT Testing Outdoors. Need a little Help #26702

Hi Scott,

i did the test again today. This time along a river. Sadly the way back was a slightly decline. So i got a Pa:Hr of -1.54%. If i cut out the last 40 minutes of the “flat” part. I get a Pa:Hr of 0.36% with an avg HR of 141BPM.
Is it safe to assume that my AeT top of Z2 around 141 or even a bit higher? Or would you recommend doing the test again?

Here a TP link to the whole test run: http://tpks.ws/2TXMOXCQFWP5QPAQL2NC3LUHJM

Thanks in advance i really appreciate your help. Have a great day — mirko

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[nullkru]

nullkru on August 13, 2019 at 5:58 am · in reply to: AeT Testing Outdoors. Need a little Help #26701

I’m trying to post an update here. But somehow it doesn’t work.

[nullkru]

nullkru on August 13, 2019 at 5:24 am · in reply to: AeT Testing Outdoors. Need a little Help #26698

why cant i post

[nullkru]

nullkru on August 12, 2019 at 5:00 am · in reply to: AeT Testing Outdoors. Need a little Help #26661

@Scott: Thank you very much. I will do the test again outdoors along a river. should be fairly flat. Think i can’t get my head around using a treadmill for 1h in the summer :).